Manual Capital Sports 10035536 Evo Race (page 48 of 132) (English, German, French, Italian, Spanish)

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3. Cool-down Phase

At the end of the cardio training phase, you begin the cool-down phase, which

should last for at least 5 minutes. Here, you use low levels of resistance. The

recovery or cool-down phase is also helpful with regard to preventing possible

muscle soreness. It is also advisable to do active recuperation after an

intensive training session, such as a hot bath, a sauna session or a massage.

Training Progress

Each month you can make the training more challenging by extending the

duration of the cardio training phase, by using a higher level of resistance

within that phase or by doing a more demanding interval training.

Eating and Drinking

• Drink before, during and after training.

• Drink at least 2 sips of water (10 to 20 cl) every 10-15 minutes during a

training session.

• If your workout lasts for more than 1 hour, you should drink a sports drink

to protect the body from dehydration while training.

• For optimal cardio training, suitable nutrition before and after any physical

activity is very important.

Before training, it is best to eat carbohydrates, such as those found in rice

and pasta, as they provide the body with an important source of energy.

After training, you need to refuel with proteins, such as those found in eggs,

yoghurt and dried fruits. Even if you want to lose weight, it is absolutely

necessary to eat after training in order for your body to recuperate.

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Capital Sports 10035536 Evo Race Manual

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